Cabbage Rolls — Nutrients, Health Benefits, And Shopping Tips

Cabbage rolls photo

Listonic Team

March 10, 2025

Cabbage rolls are a nutritious dish packed with vitamins and minerals, making them a wholesome choice for any meal. Explore tips for selecting the freshest cabbage and discover how to store it properly to preserve its crispness and flavor.

Nutrients

Check the detailed nutritional values of cabbage rolls, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 100 kcal

Nutrients per: 100 g% Daily Value*
Carbs15 g5.45%
Fiber2 g7.14%
Sugars2 g4%
Glycemic Index50 -
Protein7 g14%
Sodium400 mg17.39%
Total Fat5 6.41%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

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Choose cabbage heads that are firm and heavy, with tightly packed leaves and no signs of wilting or browning for the best flavor and texture in your cabbage rolls.
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Cabbage rolls, a beloved dish in many cultures, are thought to have originated in ancient Greece, where they were filled with grains and meats, making them a nutritious and portable meal for travelers. Today, they are enjoyed worldwide, with each region adding its unique twist, from savory fillings to rich sauces.
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To keep cabbage rolls fresh, store them in an airtight container in the refrigerator for up to four days. For longer storage, freeze them in a single layer before transferring to a freezer-safe container, where they can last for up to three months.
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Cabbage rolls, known as "holubtsi" in Ukraine, are often filled with a mixture of rice and meat, and they can be traced back to ancient times.

Health benefits

Discover the health benefits of cabbage rolls, packed with nutrients and fiber that promote digestion and support overall wellness.
  • Low in calories, making cabbage rolls a great option for those looking to maintain or lose weight.
  • High in fiber, which aids in digestion and helps keep you feeling full longer.
  • Rich in vitamins, particularly vitamin K and vitamin C, which are essential for bone health and immune function.
  • Supports heart health by containing compounds that may help lower cholesterol levels and reduce the risk of heart disease.

Health risks

Understand the potential health risks associated with cabbage rolls.
  • High sodium content which can lead to increased blood pressure and a higher risk of heart disease if consumed in excess.
  • Potential for foodborne illness if cabbage rolls are not cooked or stored properly, leading to issues such as food poisoning.
  • Allergic reactions in individuals sensitive to certain ingredients commonly used in cabbage rolls, such as gluten or specific spices.
  • Digestive issues due to high fiber content, which can cause bloating, gas, or discomfort in some individuals, especially if consumed in large quantities.
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How to choose cabbage rolls

When choosing cabbage for your rolls, look for heads that are firm and heavy for their size, indicating freshness and moisture. The outer leaves should be crisp and vibrant, free from any brown spots or wilting.

Avoid cabbage that feels soft or has a strong, unpleasant odor, as these can be signs of spoilage. Opt for smaller to medium-sized heads, as they tend to have a sweeter flavor and more tender leaves, making them easier to roll.

How to store cabbage rolls

To store cabbage rolls effectively, refrigeration is key for maintaining their freshness and flavor. After preparing or cooking your cabbage rolls, allow them to cool to room temperature before placing them in an airtight container. This will help prevent moisture buildup, which can lead to spoilage. Ideally, store them in the refrigerator at a temperature of 32-40°F (0-4°C) and consume them within 3-5 days for the best taste.

If you want to keep your cabbage rolls for a longer period, freezing is an excellent option. Wrap each roll tightly in plastic wrap or aluminum foil, then place them in a freezer-safe container or bag. This method can preserve their quality for up to 3 months. When you're ready to enjoy them, simply thaw in the refrigerator overnight and reheat before serving.

✅ Extra Tip

For optimal flavor and texture, prepare cabbage rolls a day in advance and refrigerate them overnight to allow the ingredients to meld before baking.

How long does it last?

Cabbage rolls can last for a considerable amount of time when stored correctly. When refrigerated, cooked cabbage rolls can remain fresh for about 3 to 5 days. If you want to extend their shelf life, freezing is an excellent option; cabbage rolls can last for up to 3 months in the freezer when placed in an airtight container or tightly wrapped in plastic wrap. It's important to cool them completely before freezing to prevent ice crystals from forming, which can affect their texture. Reheating frozen cabbage rolls is easy and allows you to enjoy this delicious dish even after a few months.

What to do with leftovers?

Leftover cabbage rolls can be a delightful treat for future meals. Simply reheat them in the oven or microwave for a quick and satisfying lunch or dinner. For an extra flavor boost, consider adding a splash of tomato sauce or broth while reheating to keep them moist. You can also chop them up and incorporate them into a hearty soup or stir-fry, adding a unique twist to your dish. If you have a surplus, freeze them in airtight containers for up to three months, ensuring you have a convenient meal ready to go. Cabbage rolls can also be transformed into a casserole by layering them with cheese and sauce, then baking until bubbly for a comforting family meal.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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